Yoga for seniors
Want to start yoga? Don't know how to get started? Feel like it's too complicated? Don't panic, we will give you some advice that should certainly help you see things more clearly! In this article you will discover 6 reasons to do yoga when you are senior. It is highly recommended to do yoga for seniors!
WHAT IS YOGA?
Before giving you some good reasons to do yoga as a senior, it is interesting to know what yoga is exactly. It is simply the practice of a set of postures and breathing exercises that aims to bring physical and mental well-being. As you probably know, it is a practice that has many benefits, which we will detail later in this article. Let's also note that yoga is an ancient art of living that allows to transcend the physical discipline.
Let us also note that yoga is part of one of the 6 orthodox schools of the Astika philosophy. The goal of the latter is simply liberation. Of course, it is perfectly possible to see yoga in different times: it is an art that has crossed the times to be very popular nowadays.
Nowadays, when we talk about yoga, we talk about the different postures that we can take. It is a discipline that allows you to free your chakras and to feel good both mentally and physically. So yoga is a really important practice for many people, which is something to consider. If you want more information about the origins of yoga, we can perfectly advise you to click on this link.
WHAT IS A YOGI?
When we talk about yoga, it is perfectly possible to talk about the "yogi". So that you can easily know what it is about, we will give you all the information in this section.
From a Hindu point of view, the yogi (for the woman, we will speak about "yogin") is an act which practices yoga. The latter can be a samnyâëin, a sadhu or a guru. It is not a function, but rather a form of spiritual commitment. Note also that in Hinduism, it is a term that is used to talk about people who are dedicated to mental training. So each culture may have a different resignation of what a yo-gi is.
WHAT ARE THE DIFFERENT TYPES OF YOGA THAT EXIST?
One point that is important to consider is simply the fact that there are different types of yoga. So that you can easily find your way around, we are going to talk about them in detail. This way, you can easily find out more and choose the one that suits you best. Ready to discover more? Then this is the place to do it!
HATHA
The first type of yoga we can talk about is simply Hatha. It is a form of yoga that comes straight from India. It is important to take into account that in the West, it is certainly the most traditional form of yoga. Nevertheless, it is interesting to know that it is really far from yoga itself. The term Hathe simply means vigor. Thus, you will have to perform a yoga that will not necessarily be soft, but that will not be complicated either. The goal is simply to reach a harmonization of both body and mind. With this form of yoga, you will also have the opportunity to harmonize the development of your psychological faculties and your body faculties.
It is important to take into account that there is also the Hatha Flow. It is simply a technique that is between Hatha yoga, but also Vinyasa Yoga. You will have a discipline that is both gentle and invigorating, which can't hurt your body. The latter is simply characterized by a set of postures whose goal is simply to purify the body, to damn the unity of body and mind and to lead the person on the path of awakening. These are therefore particularly important objectives and you must have confidence in them.
ASHTANGA
The second type of yoga that we can talk about is simply Ashtanga. It is important to take into account that it is a rather particular yoga. Here are the different characteristics of this one:
• It consists of 6 sets. It doesn't matter what level of yoga you have, you must do these 6 sets of postures in order to feel the effects of this yoga. Of course, the difficulties are increasing: if you are a beginner, you will certainly have easier postures and series than if you have experience. We are not going to ask you the moon if you don't know how to do it.
• This is dynamic yoga. If you are in the mood for a gentler yoga practice, you will definitely have to change your practice. You'll need to flow through the postures one after the other.
• This is a practice that you should do on a daily basis and rather in the morning. It is practiced through sessions called "Mysore". These take place 6 days a week: you will have understood it, you will have to be in perfect agreement with them. Moreover, practicing yoga very early in the morning allows you to stay focused and not to be too cluttered with negative thoughts.
• When you start Mysore, each person learns at their own pace. So don't rely on others and reach the goals you may have set for yourself. Of course, in a Mysore class, the most important course is simply observation. You will be able to practice once you have observed how it goes.
• It is a type of yoga that puts a lot of emphasis on breathing. So you can easily have breathing exercises to do. This can only do you good.
• But it is also a discipline that insists on the look. You will have to follow the advice that you are given when you do your postures.
VINYASA
Vinyasa yoga is not necessarily for everyone. Indeed, it is perfectly possible to note that it is strongly inspired by Ashtanga yoga, but that it is more dynamic. When you practice Vinyasa yoga, you must know that you will have to place your movements in your breathing. Thus, you will create a kind of dynamics which is really characteristic of this type of yoga.
Throughout the session, you will not have time to rest. Indeed, you must continue to make your postures continuously, without hurting yourself, obviously. The goal is simply to work one side of the body, but also to do the same thing on the other side, which is not negligible. Each posture will be punctuated by a specific breath, so don't make any mistakes. Breath and movement are really linked in this yoga practice.
IYENGAR
This is another strange name for this type of yoga. Iyengar is simply a yoga somewhat different from what we have seen above. Indeed, this last one is essentially focused on the alignment of the various parts of the body in space, in the organization, but also in the use of the supports.
Thus, with this last one, you will be able to easily understand from the inside the connections between the various parts of the body. It is a yoga that we particularly appreciate. With this type of yoga, you will be able to reach your limits perfectly and safely. After each session, you can easily go further and further, which is not negligible.
As in any yoga practice, it is really important to pay attention to your breathing. Indeed, it is thanks to the latter that you will be able to reach your limits.
BIKRAM
Bikram Yoga is a brand new form of yoga. Indeed, this last one appeared, a few years ago and it has certain characteristics:
• The sessions are done in heated rooms. Indeed, the room must be at 40 degrees humidified to be able to carry out the various postures.
• The perspiration which would be evacuated during the sessions of Bikram yoga would have the faculty to improve the muscular and articular flexibility of the person who practices this type of yoga.
• The heat, as for it, would simply allow to remove the impurities of the body and to support the movements.
• It is not necessarily a form of yoga that can suit everyone, but it is nonetheless interesting.
YIN YOGA
Yin Yoga is really a different practice from what we have seen in this section. Indeed, it is simply a slower yoga that focuses only on still postures. It allows you to meditate, to relax, but also to refocus on yourself after each session. Obviously, if you feel like doing something that moves more, this is not the kind of yoga we can advise you. However, if you are in the mood for slow movements, this may be the right one for you.
JIVAMUKTI
The last type of yoga that we will be able to talk about in this part is simply the Ji-vamukti. With this one, you will move: indeed, it is quite simply a dynamic yoga which makes it possible to approach the fundamental principles of yoga, but also to initiate with the meditation.
When you go to a Jivamukti yoga class for the first time, you will certainly be surprised. Indeed, each session begins with the reading of a founding text of the yoga philosophy. It continues with chanting sessions, during which the yogis will repeat several mantras. Note that the vibration of the voice simply improves the circulation of vital energy and promotes harmony between body and mind. You can easily learn to let go with this yoga practice.
Of course, once your mind is completely free, all you have to do is practice the "victorious breath". You will have to put all your attention on it. The sequence of postures will follow.
WHAT ARE THE BENEFITS OF YOGA?
Obviously, it is important to take into account that yoga has many benefits. And for good reason, many people practice this type of activity so that they can feel good after the yoga sessions. But in order for you to really understand the different benefits that yoga can provide, we are going to tell you about them within this part. This will certainly convince you to get started!
IMPROVED BRAIN FUNCTIONS
The first benefit that we can talk about in this section is simply the fact that brain functions will be perfectly improved. Indeed, it will have a huge impact on memory, but also on concentration. If you have problems on this side, it is certainly the moment to start yoga. You may be surprised by the results.
It is important to take into account that it is the hippocampus that is affected when doing yoga. Indeed, the volume of the hippocampus is increased and allows the person to concentrate better after the yoga session.
A LOWER STRESS LEVEL
The second benefit that we can give in this article is simply the fact that yoga allows to have a lower stress level. Indeed, at the present time, it is perfectly possible to meet many people who are stressed because of work or family life. Sometimes doing yoga really does make you feel better.
It is also important to take into account that yoga allows you to manage your emotions better. Indeed, by doing yoga, you will easily manage to refocus on yourself and release your overflow of emotion.
ALTERED GENE EXPRESSION
According to a Norwegian study, it is possible that yoga can change the way genes are expressed in immune cells. Also note that if you want your genes to be healthy, it is really important to relax as much as possible. So yoga can help you with that, which is something to consider.
IMPROVED FLEXIBILITY
Not all yogas can provide an improvement in flexibility. Nevertheless; Bikram yoga could really help you with this. It is simply a matter of linking 26 different postures. As you go along, you will easily have supple joints for your greatest happiness. Of course, if this is not your goal, you don't have to improve the flexibility of your body. You can find other benefits by doing yoga.
A DROP IN BLOOD PRESSURE
Blood pressure can really take its toll on a person. Indeed, it can lead to cardiovascular risks. But it is still interesting that yoga can perfectly help a person to lower their blood pressure. Thus, you will have less cardiovascular risks, which can really be a good idea. Do not hesitate to choose a practice that can perfectly fit you.
IMPROVED LUNG CAPACITY
You may not know it, but yoga is a great way to work on your breathing. In fact, in addition to the postures, it is perfectly possible to do breathing exercises at the same time. This way, you will be able to exhale a larger capacity of air after a big breath, which can really do your lungs good.
AN IMPROVED SEX LIFE
Having an active sex life can really be important for many people. Nevertheless, don't panic, it is perfectly possible to take into account that yoga can greatly improve the sex life of the person concerned. Indeed, you can feel more excitement, pleasure and orgasms in women. Let us also note that the latter can perfectly learn more about their body, which is a considerable advantage to take into account.
A REDUCTION IN CHRONIC NECK PAIN
Experiencing neck pain is never pleasant. Indeed, many people will simply say that you were in a bad position during the night. Nevertheless, it is important to take into account that yoga can help you get rid of this kind of pain. Of course, it will take several sessions, but it can only be beneficial for you.
RELIEF FROM ANXIETY
Are you anxious by nature? You don't really know how to get out of it? Don't panic, we can perfectly advise you to start yoga. Indeed, your anxiety level can easily be reduced while the levels of gamma-aminobutyric in the brain can be increased. These levels should always be high as they fight depression and anxiety.
RELIEVES CHRONIC BACK PAIN
Chronic back pain is no more pleasant than neck pain. Once again, yoga can be your perfect ally as you will no longer feel any pain in your back. Note also that it can easily improve your mood, which is not negligible.
A DECREASE IN SUGAR LEVELS IN DIABETICS
Diabetics can't eat foods that are too sweet. And this can be very frustrating for them. Nevertheless, it is important to take into account that a diabetic person can easily lower his or her sugar level by simply doing yoga on a regular basis. Pretty practical, don't you think?
IMPROVED BALANCE
Having balance can really help in certain situations. In fact, older people can be very unbalanced, which can lead to falls. In order to fight against these, it is really important to take into account that yoga is certainly one of the most natural remedies that exist. You will have a perfect balance after a few yoga sessions.
STRONGER BONES
Depending on your diet, but also the sport you do, it is perfectly possible to take into account that bones can sometimes take a hit. Nevertheless, if you want to keep your bones strong, we can advise you to do yoga. This way, the bone mass will not decrease, but it will increase without the person noticing it.
AN OPTIMAL WEIGHT
If you want to stay at your current weight or if you want to lose some, it is important to take into account that yoga can perfectly help you. In fact, many researchers have been able to show the correlation between weight loss and weight balance on different profiles of people.
LESS RISK OF DEVELOPING A CARDIOVASCULAR PROBLEM
As you can certainly imagine, there is less cardiovascular risk for people who do yoga on a regular basis. Indeed, it is a very good practice for the heart, but also the lungs.
6 GOOD REASONS WHY A SENIOR SHOULD DO YOGA
As you may have noticed throughout this article, it is perfectly possible to take into account that yoga can have beautiful virtues. But it's still interesting to know what might be good reasons for a senior to take up yoga. Ready to find out more? Then this is the place to be!
1) TO RELIEVE CHRONIC PAIN
This is one of the benefits that comes up most often. Indeed, yoga really helps to fight against chronic pain. This is the first good reason why an elderly person should really practice this type of activity. Of course, the goal is simply to do a gentle activity that the person enjoys, while making sure that it feels good.
It is also important to note that if an elderly person has osteoporosis or arthritis, it is perfectly possible to do yoga. This practice can really help to relieve this kind of pain, which can prevent a person from living.
It is also interesting to note that yoga can act on the flexion of the back. This last will be more flexible, but the posture will be largely improved too. The senior will have less chance to get used to incorrect positions as well.
2) TO COMBAT THE RISKS OF A SEDENTARY LIFESTYLE
If an elderly person is no longer physically active, it is important to consider that they should take up yoga. Why? Simply because the sedentary life can have many risks. Indeed, the most common are cardiovascular risks, which is a point that should not be neglected. So, if the person in question has never really been athletic, it is interesting for him or her to take up yoga. Indeed, he or she will be able to move without necessarily making a very important physical effort. It is also important to note that it can also have an impact on the flexibility and lubrication of the joints.
3) FOR PERFECT BLOOD PRESSURE CONTROL
We mentioned it in the previous section, but blood pressure is an element that should not be neglected, quite the contrary. Indeed, if it is too high, you could have important cardiovascular risks. However, by practicing yoga, you will be able to keep a perfect control of it. It is also important to note that the fact that you are doing slow breathing exercises is really beneficial for your blood pressure. Also, if you need to be relaxed, this is certainly a sport practice that we can recommend: put on some soft music and do your postures. It couldn't be easier!
4) FOR A BETTER MOOD
When you are old, it is perfectly possible to see that the mood is not always good. If you want to feel free from all the problems of everyday life, we can perfectly advise you to opt for yoga. Indeed, we must not forget that it is a rather meditative practice. Thus, you will be able to really relax in all serenity. Your mental capacities will be concentrated exclusively on the movement that you are doing. Any negative thoughts or problems you may have can easily float away with each session. Pretty interesting, don't you think?
5) FOR A BETTER SLEEP
For the elderly, it is really important to have a good sleep. If they have negative thoughts and stress for various reasons, the sleep will not be as good. So, to improve the sleep considerably, it is perfectly possible for a senior to do yoga. Note also that it would also help with some sleep disorders and insomnia. It is really an art that is particularly appreciated for these reasons.
6) TO AVOID THE RISK OF FALLING
The last good reason why an elderly person should do yoga is simply to avoid the risk of falling. A senior will certainly have less balance than a healthy adult. So it is really important to work on the postures and to find a perfect balance. The risk of falling and therefore of getting hurt will be reduced for the greatest happiness of the person concerned.
HOW TO DO YOGA WHEN YOU ARE SENIOR?
That's it! You've been convinced that doing yoga as a senior is a good idea? But you don't really know how to go about it? After all, you don't want a practice that is too sporty and too dynamic. But don't panic, we'll give you all the advice you need in this section so you can learn more. We are sure that you will be able to start practicing yoga as soon as you finish reading this section. So, ready? Let's get started!
First of all, it is important to define what a senior citizen doing yoga is. Indeed, as you can probably imagine, it is an elderly person who simply does yoga. And by the way, there is no age limit to take up yoga one day. Obviously, when a yoga teacher comes across a senior, the exercises are adapted so that the latter can easily succeed in the different postures. But this is not necessarily the case: some older people are just as dynamic as a young adult and want sessions that move more. It is up to each person to choose the pace of the yoga sessions. The goal is simply to enjoy yourself!
But don't panic, it is perfectly possible to find some yoga sessions that are perfectly designed for seniors. Indeed, they will be able to meet with people of the same age or of the same age group, which is an advantage to be taken into account. It is also important to note that all the seniors have a different level. It is therefore easier to find one's way around this way. Thus, the yoga for senior simply allows to propose a sporting activity, without necessarily making madness.
Thus, an elderly person will be able to easily do the different postures that the yoga teacher will ask him without it being necessarily thorough. It is simply a matter of dosing the energy and the intensity of the class according to the level of the person. It is not as simple as it may seem!
KNOW HOW TO ADAPT YOUR YOGA GOALS WHEN YOU ARE A SENIOR
When a senior simply decides to take up yoga, it is certainly because there is a specific goal behind it. In other words, it is up to the teacher to know what the person is really achieving from the yoga class. There can be a multitude of different goals. Here is a small list of them so you can easily find your way around:
- Relax.
- To do some gentle exercise to keep your energy up.
- Meet new people.
- Understand and adhere to a new lifestyle.
- Linking sport and diet to stay healthy.
- Combine body, mind and spirit.
- Learn about meditation, which can have real beneficial effects on a person.
- Learn to breathe better.
Of course, this list is not exhaustive. You may find many other goals that older people want to achieve. It should also be noted that the person concerned may have several goals to achieve. It is therefore necessary to adapt the exercises to the needs and desires of each person. Do not hesitate to share your goals with the yoga teacher in question. Why should you do this? Simply because it will allow you to benefit from exercises that you like.
CHOOSING THE RIGHT TYPE OF YOGA FOR SENIORS
As we have seen in this article, there are different types of yoga. Some are more dynamic than others and it is often difficult to find one's way. Nevertheless, when a senior person decides to take up this type of sport, it is really important that they choose the right type of yoga.
It is important to take into account that the older we get, the less reactive we are. It is also important to note that flexibility is no longer really an issue. Thus, a sports session, whether it is yoga or not, can quickly become a nightmare. Nevertheless, it is important to take into account that yoga has benefits that can only be beneficial for the person concerned. Thus, to take advantage of these benefits, you must choose a yoga practice that corresponds to your expectations.
Of course, you must also take into account that the type of yoga depends on your objectives. If you want to be less tired, you will not have the same yoga practice as if you simply want to have less back pain, for example.
WHAT ARE THE YOGA POSTURES TO AVOID WHEN YOU ARE SENIOR?
You must certainly suspect it: a senior person can make certain postures. But some are well and truly to be proscribed. But for a senior to know what he can do or not, it is preferable to ask a yoga teacher.
Nevertheless, here are the different postures that may be contraindicated for a senior citizen:
Postures that involve twisting.
Postures that involve standing without support.
Postures that require muscle strengthening.
The last advice we can give you is simply to choose your yoga teacher well. Indeed, the latter must really understand your objective and the reasons which push you to have this sporting practice. He or she should also help you to progress, without giving you exercises that are too difficult.
